Notes
2 miles warm-up with a couple strides, 8x3:00 fast with 1:30 rest, 1 mile cooldown. Don't hammer the fast portion or try to max out, etc. Run a good, steady effort that is always under control. Finish feeling strong and knowing that you could have done several more. Let effort be your guide, but I think hanging around 6:45 would be good.
It was a little warmer today, but I still took all two miles to warmup. The first segment was a little bit of an adjustment. It wasn't hard, it just took a little more focus than I thought to get locked in. The first three were uphill (not bad) and into the wind again, but I was able to stay pretty relaxed.
I felt really good after a few. I even tried to slow it down a little, but I just had a little "go" in my legs. It could have been the tailwind. I really felt smooth through all of these. I think I could have done another 4 or so. There wasn't any "digging" or hammering. I really felt smoothed and relaxed throughout. I kept looking at my watch during the "jogs" cause I felt ready to go again after about 30-40s.
I am having some sinus issues/sickness right now, but it's only bothering me in the morning and at night. I feel good during the runs.